HOW TO START RUNNING AFTER 50 - BE TREK FIT.

 

HOW TO START RUNNING AFTER 50 - BE TREK-FIT.

Are you a middle-aged person looking for ways to stay fit and /or preparing yourself for a trek ? Try running, it is one of the best cardio exercises available. In this blog myself will guide you how to start running after you turn 50. 

Running is the best cardiovascular exercise, as it is very much closely related to trekking, where your knees and ankle movement increases, and their surrounding muscles get strengthened, this same movements get repeated during trekking. You should start your jogging at least 3-4 months before your trek starts, as a preparation. 

Your benchmark for running / jogging should be to cover 5 kilometres in 35-40 minutes.  Initially this number may look impossible for you, for your benefit let me break down the schedule - the day you start your preparation, start jogging just as per your capacity, may it be even 100-200 metres, but daily after the run note down the distance covered and time taken on that day. Now, daily try to increase the challenge gradually and you will see that within next 35-40 days you will be able to achieve your target of 5 km in 35-40 minutes. 

Running / jogging is one of the easier physical activities to get into, whatever your age. Nevertheless, people in their fifties may be hesitant to start due to the strain it may place on the joints and body in general. If this is you, follow this guide on how to start running / jogging after 50 and reap it's health benefits &/or get yourself ready for your dream trek.

1. Talk to your doctor first - anyone over the age of 50 should first see their physician before starting any strenuous physical activity or exercise regime. Your doctor knows your medical history and current conditions as well as any medications you are taking. 

If you have issues like  high blood pressure or diabetes, your doctor may suggest a modified running/jogging regime. Additionally, you may also have to be gentler on your body or even wear special gear, such as knee supports, if you have conditions like oesteoporosis, rheumatism, or joint injuries. In any case, it is best to let your doctor know that you plan to start running and listen to any concerns they might have.

2. Choose good running shoes - wearing the right footwear is the key. The right pair can help you make the most of your run while lowering the risk of injuries. Proper fitting shoes also correct your foot placement on the ground and decrease the impact on knee joints. Take the time to research, and invest in a quality pair.

3. Make a game plan - before getting started, it is a good idea to decide on some important details. Figure out various routs you can take at a local park or around the neighbourhood. Make sure it is a safe and easy path. In addition, plan your time so you can run 3 to 4 times per week for optimal results.

4. Choose and execute a specific strategy - a great strategy for runners over 50 is a walk-jog/run program. This simply involves intermittent walking and jogging to help build your endurance and pace without straining your body too much. 

Start with a fast-paced walk for about 5 minutes, run/jog for 2 to 4 minutes, then slow down to a brisk walk for 3 minutes. Repeat this 3 to 4 times. Finally, you can cool down by leisurely walking for about 5 minutes. 

5. Eventually increase your running time - as you run more and more, you can try to increase your running time and reduce your walking time. An additional 10 to 20 seconds is fine as is 2 minutes, depending on your endurance and how your body responds to the increase in run time.

Remember that the decision is up to you, and you will know if your body is comfortable with the changes. If not, it is perfectly okay to stay with the same walk-jog/run time until you feel ready to increase the intensity.

It may take as long as three weeks to achieve longer running times without having to slow down to a walk, but this is totally fine. Be patient and do not push yourself too hard. It is better to continually exercise than risk injuries due to a premature increase in intensity. 

6. Know your limits - If you want to increase your mileage, do so within the limits of 10 % a week. Running more than this additional amount can bring about injuries or burnout, which are not good scenarios for anyone, much less people over 50. Furthermore, if you have high blood pressure, diabetes, or other conditions, your doctor may have cautioned you about over exerting yourself.

These steps on how to start running after 50 can serve as your guide to getting your physical activity on track. Though you may have qualms about starting, think of the positive effects running can have on your weight, fitness and energy levels.

Keep in mind that it's never too late to start. So, what are you waiting for ? 

Try out those running shoes NOW.

IMPORTANT : 

💪 It is always advisable to consult your doctor / a qualified instructor before starting any new exercise routine. 

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